The health and well-being of your skin, nails and hair do not just depend on the expensive products you put on them. What you eat on a daily basis influences your skin and hair significantly. Have you ever noticed that if you make changes in your diet in any way, there are shifts in your skin and hair health too. We all know that what we eat is more likely to affect our skin and hair along with our physical body.
A study in Menopause Review said that women who stuck to a diet which was low-glycemic as well as dense with complex carbs, vitamins A, B and C as well as zinc and magnesium are more likely to have healthier hair with minimum breakage and hair loss.
A report in the Journal of the Academy of Nutrition and Dietetics claimed that plant-based diets have a beneficial influence on the skin’s barrier as well as hair skin’s health.
If you want to install a skin and hair care ritual that is all-natural, add these 10 superfoods to your diet for lustrous hair and healthy skin.
10 Best foods for healthy skin and lustrous hair
1. Fatty fish
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• Common fatty fishes include mackerel, salmon and herring.
• Consuming fatty fish has several health benefits along with improvement in skin and hair health.
• Fatty fishes contain omega-3 fatty acids in abundant quantities.
• Omega-3 fatty acid-rich foods must be consumed regularly for ensuring skin’s overall wellbeing in the long term.
• Fatty fishes like mackerel, salmon and herring are also a superior source of protein, Vitamin E as well as biotin.
• Protein, Vitamin E and biotin are primary hair care ingredients that help in maintaining your hair health naturally.
2. Avocados
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• Avocados are one of those few superfoods that offer a plethora of health benefits.
• Avocados, packed with healthy fats, make your skin smooth, improve its elasticity and keep it moisturised.
• Several studies have found that those who consume the kind of fats found in avocados have more supple and flexible skin.
• Avocados contain Vitamin E in abundant quantities—an skin-friendly antioxidant that shields your skin from oxidative damage.
• The Vitamin C in this fruit aids in the production of collagen that keeps the skin elastic and firm in the long run.
• Avocados, one of the best heart-healthy and versatile fruits, can be used to spruce up any breakfast or snack dishes nutritionally.
• One of the healthiest ways to eat avocados is to eat it at breakfast time along with a good serving of protein like eggs or peanut butter.
iDiva’s recommendation for peanut butter: MyFitness’ Smooth Peanut Butter
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• The top-tier peanut butter by MyFitness is a creamy and nutritious spread that could elevate your avocado-based breakfast dishes.
• Apart from good fats, this peanut butter spread is fortified with 21 grams of protein per 100 grams.
• Swap your regular dairy butter with this peanut butter to make your breakfast and even snack meals healthy and scrumptious.
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3. Nuts and seeds
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• Instead of unhealthy, processed snacks like chips or French fries, swap them with nuts and seeds-based trail mixes.
• Nutritionally-rich nuts and seeds like almonds, walnuts, flaxseeds, etc are powerhouses of essential nutrients that are required to keep hair and skin healthy.
• Almonds, a nutritious (and delicious) nut, is full of Vitamin E, which supports the skin in combating oxidative stress, indirectly achieving an effortless youthful glow.
• Walnuts are rich in omega-3 fatty acids which helps retain the inherent suppleness and texture of the skin.
4. Eggs
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• Eggs are a source of biotin, a vitamin that is needed in daily life for sustaining the health of your skin, nails and hair.
• Biotin drives the production of keratin which helps in strengthening the foundation of your hair health.
• Keratin is one of the major contributors to the maintenance and upkeep of hair, nails and skin health.
5. Dark chocolate
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• Dark chocolates carry a kind of antioxidants called flavonoids because of their high cocoa content.
• These antioxidants improve the blood circulation in the skin, enhancing its texture, preventing signs of ageing.
• But the consumption of dark chocolate must be kept in moderation as sugar and unhealthy fats in the dark chocolate could cause secondary health issues.
6. Sweet potatoes
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• Sweet potatoes contain a Vitamin A precursor called beta carotene.
• Vitamin A is needed in the body for overall well being as it repairs and replaces damaged cells to produce new and healthier ones.
• Vitamin A also helps in keeping your scalp and hair follicles in good health, thereby promoting a sustainable hair growth.
7. Foods rich in water
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• Foods that have a dominant water content keeps you stay hydrated as well as help in flushing out toxins from the skin.
• They help in keeping common skin issues like acne at bay naturally.
• Water-rich foods play a key role in keeping your skin and hair in the pink of health.
• They could help in beating premature hair loss as well as keep those tresses glossy and smooth.
• Common water-rich fruits and vegetables that we can consume to keep our skin and hair healthy include cucumber, watermelon, tomatoes, and lettuce.
8. Green and leafy vegetables
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• You may have heard the term ‘eat your greens’ while growing. The saying holds substance for various reasons.
• One of them is that green and leafy vegetables are the go-to sources of minerals, fibre, and vitamins that offer a host of health benefits.
• It is a well-known fact that zinc (found abundantly in green veggies) deficiency in the body causes hair fall and hair thinning.
• Apart from skin and hair, green vegetables also help reduce the risk of lifestyle diseases like obesity and high blood pressure.
9. All kinds of berries
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• Healthful berries like strawberries, blueberries, blackberries and raspberries carry vitamin C in sizable quantities.
• They are also brimming with antioxidants and other vitamins that have several benefits for hair and skin.
• The Vitamin C found in different berries supports the production of collagen that helps with the preservation of skin’s elasticity.
• Vitamin C also boosts the growth both hair and nails.
10. Tomatoes
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• Tomatoes are also an excellent source of Vitamin C as well as contain all the major carotenoids, including lycopene.
• Lutein, beta carotene and lycopene shield the skin against the occurrence of premature ageing.
Social and lead images credits: Instagram/janhvikapoor and Instagram/kritisanon
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